多动症、饮食失调与营养——与营养师Liv Morrison的对话

听众们。Kickpot在此承认并致敬我们录制此播客所在土地的传统所有者和守护者——属于库林民族的布恩伍朗部落的尤勒库特·沃隆氏族。我们向过去和现在的长辈们致以敬意，并向今日的澳大利亚原住民和托雷斯海峡岛民表达我们的尊重。您正在收听的是《这是我的ADHD》，一档由我斯蒂芬·克莱尔·史密斯主持的Kick播客迷你系列。

Listener. Kickpot acknowledges the traditional owners and custodians of the land in which we're recording this podcast. The Yulekut Wollong clan of the Boonwurrung who are part of the Kulin nation. We pay our respects to our elders, past and present, and extend our respect to Aboriginal and Torres Strait Islander peoples today. You're listening to It's My ADHD, a kick pod miniseries with me, Steph Claire Smith.

在开始之前，我想提醒大家，这个系列是关于我个人与ADHD相处的经历。这并不是一份适用于所有人的ADHD指南，但我希望我的经历和分享的资源能对你有所帮助。本集还会讨论饮食失调问题。如果这对你可能会引发不适，或许可以跳过这一集，并知晓蝴蝶基金会可通过+1 800提供帮助。第七集，ADHD与饮食失调。如果你是新听众或关注者，或是偶然听到这期播客但对我和我的背景一无所知，我在今天与丽芙的对话开头会简要回顾我与暴食症的历史，尤其是我二十出头在纽约做全职模特时的经历。

Before we get started, I wanna give you a heads up that this series is about my experience of ADHD. This won't be a one size fits all guide to ADHD, but I do hope that my experience and the resources I share will help you. This episode also discusses disordered eating. If this is triggering for you, maybe give this episode a miss and know that the Butterfly Foundation are available for help via +1 800 Episode seven, ADHD and eating disorders. In case you're a new listener or follower or have stumbled across this podcast episode and have no idea who I am or my background, I do start my convo with Liv today giving a quick summary over my history with binge eating, particularly when I was a full time model living in New York in my early twenties.

这段经历是我身份的重要组成部分，也塑造了今天的我。我年轻时与饮食失调的斗争、与运动的关系，以及最终与身体的不良关系，过去是，现在也仍然是激励我通过Kickap帮助越来越多人改变他们与健康及自身关系的最主要动力。我对ADHD了解得越多，就越能理解它在我生活中以不同方式显现并产生影响。我也听说，患有ADHD的女性中有饮食失调习惯或被诊断出饮食障碍的情况极为常见。考虑到ADHD可能表现出的特质，如完美主义、不断追逐多巴胺、自我刺激行为，甚至是对关注或外部认可的渴望，我觉得这完全说得通。

This story has been a big part of who I am and how I've gotten to where I am today. My experience with disordered eating, my relationship with exercise, and ultimately my poor relationship with my body in my early twenties were and really still are the biggest drivers when it comes to motivating me to help more and more people change the relationship that they have with wellness and themselves through the Kickap. The more I've learned about ADHD, the more I've understood the different ways in which it's reared its head and impacted me over my life. I've also heard it's incredibly common for women with ADHD to have had disordered eating habits or to have been diagnosed as well with an eating disorder. And I think knowing more and more about the traits like perfectionism, constantly chasing dopamine, stimming, and even this yearning for attention or external validation that can show up in people with ADHD, it makes total sense.

我不仅想更深入地理解这一点，还想探讨是否像对待工作任务优先级或专注力等方法一样，对于ADHD患者来说，是否存在更好的方式来对待营养和培养良好习惯，以及哪些营养素对我们的饮食最为重要，能为我们提供最佳的能量和专注力机会。因此，我邀请了丽芙·莫里森，我们常驻的Kick营养师——她之前也来过Kick播客几次，并且我知道她也是一位神经多样性的女孩——来讨论以上所有话题。有请丽芙。丽芙，欢迎你，也欢迎再次来到Kick播客，因为你已经来过几次了。欢迎来到ADHD专题——《这是我的ADHD》迷你系列。

Not only did I want to understand this more, but I wanted to understand if much like the approach to prioritization of tasks or focus, etcetera, for working, is there a better way to approach nutrition and good habits as a person with ADHD, and what are the nutrients that are most important to have in our diet to give ourselves our best chance with energy and focus. So I invited Liv Morrison, our resident kick dietitian who's been on the kick pod a few times before and who I know is also a neurodivergent girly to discuss all of the above. Here's Liv. Liv, welcome, and and welcome back to the kick pod because you have been on a few times. So welcome to the ADHD it's my ADHD miniseries.

谢谢邀请我。我对今天的对话感到非常兴奋。太激动了。

Thank you for having me. I'm so excited for today. So excited.

是的。我也想感谢你主动给我发私信，提议说‘我们来聊聊这个吧’。对听众们实话实说，最初我甚至没想过在迷你系列中加入这样一集，但随着我对ADHD的了解越来越深——这也是本系列的目的——我越发明显地意识到这类话题确实需要被涵盖。

Yeah. And I I just wanna thank you as well for sliding into my DMs and and being like, let's do this. Let's talk about this. Because I'll be honest to the listeners. Originally, I hadn't even thought about having an episode like this as a part of the miniseries, but the more that I've learned about ADHD, which was the whole point of this series, the more obvious it's become to me that this kind of topic really needed to be covered.

而你是最适合讨论这个话题的专家，所以谢谢你。

And you were just the most perfect expert to to chat to about it, So thank you.

嗯，对你来说，这也是我特别感兴趣的话题，同时也是一个典型的，嗯，另一个神经多样性女孩的话题。所以是的，与ADHD（注意力缺陷多动障碍）密切相关且相互交织。所以我很高兴能来到这里，我相信这将会帮助到很多人。

Well, for you, this is my special interest topic as well as a typical well, another neurodivergent girly. So yes, very much intertwined and linked with ADHD. So I'm so happy to be here, and this is gonna help so many people, I'm sure.

谢谢，Liv。我想先为那些可能刚接触这个迷你系列、不太了解我的一些背景的人提供一点背景信息。所以对于可能关注我一段时间或过去听过我谈论这个话题的人来说，这可能听起来有点重复。但为了上下文，当我完成学业后，我全职做模特，并有机会去海外生活，我确实去了，并且非常喜欢其中的大部分经历。但不幸的是，这让我大开眼界，看到了一个全新的世界，并陷入了一些相当不健康的饮食习惯。

Thanks, Liv. I thought I'd start with a bit of background for people who have might have come across this miniseries and might not know of some of my history. So to some people who have maybe followed me for a while or have heard me talk about this in the in the past, it might sound a little bit repetitive. But for context, when I finished school, I was full time modeling, and I had the opportunity to go and live overseas, which I absolutely did and and and loved most parts of it. But, unfortunately, it opened my eyes up to a whole another world, and I fell into some pretty unhealthy eating habits.

而且，总的来说，我与我的身体、食物和运动的关系处于历史最低点，这发生在我大约20岁的时候。当我最终摆脱了其中一些习惯时，我能够认识到它们是什么，那很大程度上是暴食症。它常常源于我限制自己摄入某些食物组或某些食物、忽视渴望等等，以至于我最终会过度进食。大多数晚上，我都会因为摄入的一切感到非常内疚，或者对自己非常失望。我经常情绪激动地入睡，甚至在感觉非常糟糕时进行催吐。

And, really, just generally, my relationship with my body and with food and with exercise was at an all time low, and this was around the age of 20. And when I eventually came out of some of those habits, I was able to recognize what they were, and it was very much binge eating. And it it often came from this level of restricting myself from certain food groups or certain foods, ignoring cravings, etcetera, to the point where I would then over overeat, I suppose. And most nights, I finished the night feeling incredibly guilty for everything that I consumed or really disappointed in myself. I would often be quite emotional going to sleep or even purge when I felt really, really bad.

然而，这个习惯持续了相当长的时间，花了好几年才逐渐摆脱，并重建我与食物的关系，使我不再将其视为需要感到内疚的东西，或者找到一种管理渴望的方法，不至于限制到如果食物就在眼前就无法自控的地步。所以我在食物方面经历了漫长的旅程。我认为，自从了解了ADHD，并听到一些统计数据——Liv，我稍后会请你分享你所知道的——关于ADHD患者，尤其是女性，患有某种饮食失调或紊乱的饮食习惯有多么普遍时，我就想，哦，也许这就是我二十岁出头经历这些时，我的ADHD表现出来的一些方式。这就是我个人经历并努力克服的背景。

And this habit, though, kinda stuck around for quite a long time and took years to build away from and building back my relationship with food where I didn't look at it as something that I needed to feel guilty for or finding a way to manage my cravings that didn't restrict me so much to the point where if it was in front of me, couldn't help myself. So I I have had this huge journey with food. And I think now since learning about ADHD and also hearing a little bit of the statistics around which, Liv, I'm gonna jump to you soon to share anything you know, but around how common it is that people with ADHD, particularly women, have somewhat of an eating disorder or disordered eating habits. I was like, oh, so maybe this is how some of my ADHD was showing up for me in my early twenties when I was going through this. So that's the context of what I've been through personally and that I've worked through.

我很想知道，Liv，对于ADHD患者来说，他们真正患有饮食失调或曾经有过饮食失调的情况到底有多普遍？另外，如果存在的话，是否有某种特定的饮食失调比其他类型更常见？比如，当涉及到暴食症、厌食症或贪食症时，ADHD患者是否更容易出现某些问题？

And I'd love to know, Liv, for people with ADHD, how common is it really that they actually do have an eating disorder or that they've had an eating disorder? And then if also, if there is, is there a particular eating disorders that show up more often than others? Like, when it comes to whether it's binge eating or anorexia or bulimia, like, is there things that come up more so for those with ADHD?

是的。统计上，ADHD患者被诊断出饮食失调的可能性高出三倍，这是一个巨大的数字。患有ADHD的儿童被诊断出一种称为失控进食（本质上是儿童期暴食症）的可能性高出十二倍。每个孩子都会过度进食和放纵，作为学习经历的一部分，但ADHD患者，尤其是儿童，经历得更多。当我们看整体饮食失调统计数据时，暴食症是我们立即看到的ADHD患者的一个大问题，因为暴食症本身就像是最常被诊断出的饮食失调。

Yep. So people with ADHD are three times higher to be diagnosed with an eating disorder, statistically, which is massive. Children with ADHD are twelve times more likely to be diagnosed with something called loss of control eating, which is essentially childhood binge eating. Every child overeats and overindulges as part of that learning experience, but people and children particularly with ADHD experience a lot more. When we're looking at overall eating disorder statistics, binge eating disorder is a really big one that we see immediately as an issue with people that have ADHD because binge eating disorder in itself is like the most commonly diagnosed eating disorder.

但对于ADHD患者来说，他们只占人口的百分之三左右，却占了被诊断暴食症率的约百分之二十。而且预计实际数字远高于此，因为不仅饮食失调本身长期诊断不足，ADHD也是如此，尤其是在女性中这两个领域都是。所以我们现实地认为这个比例超过百分之三十，这是非常高的。它们确实显示出很多相似之处来解释为什么会发生。但对于ADHD患者来说，他们可能患有任何类型的饮食失调，不仅仅是暴食症，但暴食症是最常被诊断和困扰的一种。

But for people with ADHD, which only make up like three percent at most of the population, they're accounting for about twenty percent of the diagnosed binge eating rates. And it's expected to be significantly higher than that because not only are eating disorders in itself chronically underdiagnosed, so is ADHD, particularly in both areas as a woman as well. So we're thinking it's above thirty percent realistically, which is massive. And they do show like a lot of similarities as to why that occurs. But for people with ADHD, can have any type of eating disorder, not just binge, but binge is the most like common one to be diagnosed with and struggle with.

是的，特别是如果你同时有自闭症这类神经类型，情况可能略有不同，但确实很常见的是，你知道，限制与暴食混合存在。它们往往相伴相生，或者本身就只是暴食而没有限制的成分。

But yeah, and especially if you've got those neurotypes with autism as well, it can range a little bit, but it is really common to have, you know, a mix of restriction binge in itself. They kind of do go hand in hand or in itself binge only without the element of restriction.

那么为什么，比如，为什么患有ADHD的人可能更容易或更倾向于陷入饮食失调，比如暴食症？

And why is it that, like, why is it that someone with ADHD is is more maybe susceptible or likely to fall into an eating disorder, like binge eating, for example?

好的。从神经学角度，嗯，生理层面来说，这里有一整个方面我们可以深入探讨。然后如果我们看社会因素，天啊，特别是对女性来说，社会规范、围绕减肥的节食文化本身就是一个巨大的驱动因素，为了融入而使用限制手段，这些可能发展成饮食失调，以符合某种刻板印象，从而减少歧视，我想，从社会和环境角度来看，避免欺凌确实是一个常见的驱动力。这很可怕，还会带来创伤。所以从环境方面有这一整个因素，同时也有神经生物学方面的原因。

Okay. There's like neuro but, like, physiology wise, there's a whole element there that we can go into. And then if we're looking at society, oh my gosh, particularly for women as well, societal norms, diet culture around weight loss in itself is a huge driving factor here to kind of fit in and using elements of restriction that can develop into eating disorders to fit in, be somewhat stereotypical presenting so you minimize discrimination, I guess, is really a common driver here from a societal perspective and environmental perspective to avoid bullying. It's horrible and trauma around it. So there is that whole element there from an environmental aspect and there is a neuro biology aspect to it as well.

特别是当我们看ADHD和多巴胺缺乏时，食物能提供多巴胺。所以当我们研究暴食症甚至ADHD和暴食症患者的脑部扫描时，这里确实有非常常见的相似之处，它们都出现在控制奖励和处理通路的大脑区域。所以这涉及执行功能、情绪、动机，还有注意力。你明白吗？

Particularly when we're looking at ADHD and dopamine deficiencies, food provides dopamine. So when we're looking at binge eating disorder and even the brain scans of people with binge eating disorder and ADHD, there is really common similarities here and they're both in the areas of the brain that control reward and processing pathways. So that's executive functioning, it's mood, it's motivation. It's attention. You know?

而这确实是由多巴胺这种激素驱动的。

And that is really driven by dopamine, that hormone.

对。所以基本上，对我来说，这让我想到的是，因为我当时限制得太厉害，可能就没有达到我所需或所欲的多巴胺或其他什么。然后我的潜意识里认为暴食可以满足那些需求。是这样吗？

Right. And so basically, for for me, the way that that makes me think is like I because I was restricting so much, I then maybe wasn't hitting the dopamine or whatever that I was needing or wanting. And then the binge in my subconscious mind was thinking that that would meet those needs. Is that is that right?

在某种程度上，是的。

To some extent, yeah.

好的。

Okay.

从激素角度来看，是的。比如，如果你在限制饮食，你总会在某个时刻暴饮暴食。这会导致你失败。从情绪角度来看，多巴胺肯定扮演了一个角色。我们通常暴食且难以控制分量的这些食物，不仅会提供你所寻求的多巴胺。

From a hormonal perspective, yeah. Like, if you're under restricting, you always end up overeating at some some point. It's going to lead you to failure. And from an emotional standpoint, dopamine definitely plays a role. Not only are these foods that we've typically binge on and struggle to portion control going to provide dopamine that you're seeking.

但它们也是一种应对情绪的方式，这完全是 ADHD 和述情障碍的一部分。它们也涉及到身体层面的内感受，比如理解饱腹感、口渴、满足感和饥饿感。所以那里也有一个因素。它们也可以被用作一种刺激。我正要

But they're also a way for coping mechanisms for emotions, which is a whole part of ADHD and alexithymia. They're also comes into a role, which in it, like with the physical aspects of interception and understanding fullness and thirst and satiety and hunger. So there is an element there as well. And they can also be utilized as a stim too. I was just about to

提到这一点，因为我觉得，嗯，这很有趣，对吧？我非常非常喜欢爆米花。我每周好几个晚上都会给自己做爆米花，从我在纽约生活时就开始了。嗯，这已经是很久很久以前的事了。

bring that up because I do think, like, for it's quite interesting. Right? I love, love popcorn. I make myself popcorn multiple nights of the week, and I have done since I lived in New York. Like, it's been a long, long time.

它可能是我一直痴迷且实际上从未放弃的食物之一。但肯定的是，随着时间的推移，我烹饪它的方式已经改变了，因为我放松了很多，不再那么，你知道，限制自己使用的食材之类的。但它是那种我觉得自己永远停不下来的东西之一。那时候，我知道自己已经饱了。我已经吃了三顿晚餐，又回去吃了更多，回去吃了零食，然后又给自己做了爆米花。

It's probably one of the the the foods that I've been obsessed with that hasn't actually dropped away. But definitely, the way that I've cooked it over time has has changed because I'm a lot more relaxed and not as, you know, restrictive, again, in, like, ingredients that I use or whatever. But it was one of the things that I felt like I could never stop myself. And back then, it was like I knew I was full. I'd already served myself, like, three dinners, gone back for more, gone back for snacks, then made myself popcorn.

所以它肯定和我现在的做法非常不同。但我觉得对我来说，当我看电影或长剧时，或者只是在我看东西的时候，我喜欢做的事情就是吃爆米花。所以我也能想象，就像你说的 stimming（自我刺激行为），人们是不是甚至没有思考或意识到自己在吃东西，因为这是一种，我的意思是，潜意识里的 stimming？比如

So it was it was very different to how I make it now for sure. But I do feel like for me when I'm watching a movie or a long show or it's it's just like this thing that I like to be doing while I'm watching something is eating popcorn. And so I can also imagine that, like, with stimming, as you said, like, is it is it that people kind of just eat without even thinking or realizing that they're eating because it's a way of I mean, stimming subconsciously? Like

是的。这也是注意力不集中。是的。Stimming 也能让你集中注意力。对吧？

Yeah. It's also inattention. Yeah. Stimming can allow you to focus too. Right?

而且，是的，它也可以是一种专注驱动的行为。比如，你知道，我在桌子底下抖腿，你看不见，所以我就像全神贯注地听你说话一样，这就是一个例子。但在食物方面，它可能有几种方式。不仅仅是那种寻求关注的行为来给自己一点多巴胺，而且咀嚼，用专业术语说是咀嚼作用，不是自慰，但自慰也可能有效。

And, like yeah. It can be a focus driven behavior too. So for example, you know, me just jittering my legs under the table where you can't So see I'm like honed in on what you're saying is an example. But when it comes to food, it can be a couple ways around it. Not just that attention seeking behavior to give yourself a little bit of dopamine, but chewing, mastication is the fancy word for it, not masturbation, but masturbation can work as well.

但咀嚼本身是一种获取多巴胺的方式，对吧？它还能将你从压力神经系统，也就是交感神经系统中拉出来，ADHD患者经常处于这种状态，并将你带入副交感神经系统，那种休息和消化时的平静状态。所以，这里也有情绪的因素，为什么你想继续咀嚼是因为一旦停止，你就会脱离那种平静，重新回到压力神经系统中。所以它本身是一种 calming 行为。是的。

But chewing in itself is a way to get dopamine, right? And it also pulls you from your stress nervous system, like the sympathetic nervous system, which people in ADHD are often in, and pulls you into that parasympathetic nervous system, that rest and digest calm as well. So, there is an element there with emotion too, and why you wanna keep chewing is because once you stop, you're out of that stress you're back into that stress nervous system as well. So it is a calming behavior in itself. Yeah.

不管是什么类型的食物，你知道，它可能是一根胡萝卜，它仍然会有帮助，或者像口香糖之类的东西，它仍然会有帮助。是的。说实话，这真的很常见。

Regardless of the type of food, you know, it could be a carrot and it will still help or like chewing gum or something like that, it will still help. Yeah. Really common stem to be honest.

超级有趣。我想从这里继续讨论的其实是营养方面的总体情况。我想朝两个不同的方向走。一个是，我知道对一些人来说，我肯定也有这样的几周，我完全没有动力做饭，或者只是想想该从超市买什么，然后去把所有东西买回来，再实际执行，做出我计划中每周每晚要做的食谱。我听说这是很常见的事情，很多ADHD患者几乎需要那种即食餐之类的。

Super fascinating. And I think where I'd like to move from here is is in nutrition in general, really. I think I'd like to go two different directions. One is I know that for some people and I definitely have my weeks where I'm like this, where I have no motivation to cook anything or just go through the notion of thinking about what I should get from the supermarket and then go in getting all of those things and then actually following through and making the recipes that I'd planned to make each night of the week. I I've heard that it's quite a common thing that a lot of ADHDers need almost, like, just the meal ready to go kind of thing.

那么，你有没有什么建议，不管是关于备餐还是其他什么？因为归根结底，摄入正确的营养很重要，尤其是对专注力、能量等各方面。但自己烹饪新鲜食物这个任务本身，特别是每天如此，对任何人来说都可能很吃力，更不用说有ADHD的人了。所以，比如，你有没有帮助过客户，神经多样性客户，在这方面，比如备餐或食物准备之类的？

So do you have any tips around whether it's meal prepping or, like, what it is? Because at the end of the day, like, getting the right nutrition in is important and definitely for focus and energy and everything as well. But the task itself in, like, cooking yourself fresh food, particularly every day, can be a lot for anyone, let alone someone with ADHD. So what like, have you helped clients, neurodivergent clients with this, with meal prep or or food prep or anything?

是的。那是其中很大一部分。很多，基本上，那占了大部分。你知道？ADHD税是真实存在的，而且它真的受到食物和食物环境的影响。

Yeah. That's a huge part of it. A lot of like, basically, that's that's most of it. You know? ADHD tax is a real thing, and it really affected by food and food environment.

你知道，任务启动本身就是一个大问题。所以我认为理解ADHD患者任务启动背后的动机很重要。不过，你之前有没有讨论过这些？

You know, task initiation in itself is a huge thing. So I think it's important to understand the motivators behind task initiation for people with ADHD. Do you know though have you talked about those ones before?

不，去做吧。

No. Go for it.

一旦你理解了这些，你就可以真正将其应用到任何事情上，并且在动机方面会变得容易得多。然后我们会讨论，我想，你知道，当你感到筋疲力尽，当你需要一点动力，但就是提不起劲时，有哪些选择，以及我会如何改变这种情况，并为你推荐不同的方法。所以，激励自己并行动起来去做某事的四个关键支柱首先是，我会说如果你感到有动力，不要等待。在你能行动的时候就行动起来，因为你可能会走过一扇门就忘了。你只会被别人分心，然后说，哦，是的，这个那个的。

Once you understand these, you can really apply it to anything and it can make it much, much easier in terms of motivation. And then we'll go through, I guess, you know, when you are burnt out, when you're needing a like, you're just not motivated for it in itself, what options to go for and how I would kind of change that and recommend different things for you. So the four kind of key pillars to get motivated and kind of get off your bum and do something is firstly like I would say if you're feeling motivated, don't wait. Act on it when you can because you're gonna walk through a door and forget. You're just gonna be distracted by somebody else and be like, oh, yeah, this blah blah blah.

而且，这样会变得更难。所以一定要尝试在你有那种动力、想法或一点灵感的时候采取行动。但第一个关键点是新颖性或新奇感。所以你会纯粹因为某件事的新颖而受到激励。因此，我们可以通过让它变得新颖有趣，真正开始在饮食、锻炼和整体健康方面做出改变。

And like, it's gonna be harder. So definitely try to action it when you're getting that motivation or that thought and a bit of inspiration. But the first kind of key thing is newness or novelty. So you'll be motivated by something purely from that. So we can really start to make changes here around food and exercise and overall health in itself from just making it new and fun.

第二点是兴趣。所以如果它是你的一个特殊兴趣主题，或是一个新的爱好之类的，那本身就会具有激励性。接下来的两点有点外部性。紧迫感。所以，设定一个时间限制，有一个截止日期。

The second one would be interest. So if it is a special interest subject for you or a new hobby or something like that, that's inherently going to be motivating. The next two are kind of a little bit external. Urgency. So, having a time limit, having a deadline to it.

所以，感觉这里有时间压力。而责任感是最后一点。所以，这是你可以开始采取行动的四种方式，我们可以利用这些激励因素中的东西，当你这样理解你的大脑时，事情会变得容易得多。所以在备餐、买菜、晚上做饭、饭后清理方面，可能做饭还行，然后你会说，我不想洗碗。就像，那只是下一步。

So, feeling like there's a time pressure involved here. And accountability is the last one. So, those are the four ways you can kind of start to see action and we can utilize things within those motivators to make it much, much, much easier when you understand your brain that way. So in terms of meal prep, grocery shopping, cooking dinner at night, cleaning up after dinner, it might be fine to like cook it and then you're like, I don't wanna do the dishes. Like, that's just the next step.

所以在我所说的ADHD患者中非常常见的一点是，我会以一种与通常推荐的膳食计划和准备略有不同的方式来看待你的日程安排。网上很多内容会说，而且它们通常是以神经典型人为基础的，周日去采购食材，然后完成所有的备餐。

So really common between patients that I'll say with ADHD is like one of the most common things. I would one look at your schedule a bit differently from what would typically be recommended for meal planning and preparation. A lot of things online will say, and they'll be very neurotypical kind of based, go for your grocery shop on a Sunday and do all your meal prep then.

我是说，我们可能和Kick一起写过一篇博客。绝对是的。我所知道的就是，就像，备餐就是在周日做的，对吧？当你一周中最有时间的时候。

Mean, we've done a probably blog on it with Kick. Absolutely. That's all I've known is, like, that's how you meal prep is on a Sunday. Right? When you got the most time ahead of the week.

而且那就像是最繁忙的时候。所以这本身就让人难以承受。你可能整个星期都在外奔波，可能宿醉或怎样。你可能，你知道，真的只是想休息一下，因为一周下来筋疲力尽，只想放纵一下看看电视作为一种自我照顾。这里有太多因素让人提不起劲来。

And that's like when it's busiest there. So that's gonna be overwhelming in itself. You might have gone out all week and you might be hungover or something. You might, you know, want to actually just have a break and be burnt out from the week and just binge out and watch TV as a form of self care. There's so many factors here that make that not motivating.

对吧？所以那天可能不适合你去做。

Right? So it might not be suitable for you to do it that day.

是的。对我来说，这可能和你接下来要说的改变常规有关，就是我总是怀着最好的意图，我会去计划未来七天里的四顿不同的晚餐。但更多时候，我可能只真正遵循了一两个食谱。而对于我为其他计划好的食谱购买的食材，那些我原本觉得这周想吃的，到了那些日子，我又不想吃了。

Yeah. And I think for me, and this might come into what you're about to say with, like, changing up the the routine of that, is for me, I have the best intentions, and I will go and I'll plan out, like, four different dinners to have over the seven days ahead of us. And more often than not, I might actually follow one or two of the recipes. And then for the other ingredients that I've bought for the other recipes that I'd planned and thought, yep, that's what I feel like this week. On those days, I don't feel like it anymore.

要么是我不想吃那顿饭，要么是我没有精力。所以我就会随便拿一种配菜，比如食材和肉，只是做一个肉炒蔬菜之类的，而不是按计划做。然后这总是导致，不幸的是，周末的食物浪费，以及让我觉得自己没有坚持完成设定的目标。那么，莉芙，我该怎么做不同呢？

I either don't feel like the meal or I don't have the energy. And so I'll just grab one of the side, like, ingredients and the meat and just make, a meat and veg dish or something instead of doing it. And then it always resorts in, unfortunately, food wastage at the end of the week, And then also just me feeling like I didn't follow through something that I set out. So what can I do differently, Liv?

所以我会改变你的方式，我会实际上建立一个非常清晰的每周不变的购物清单。嗯。说实话，我的大多数ADHD客户如果进行在线订购，效果真的非常好。是的。

So I would change how you're I would actually set up, a really clear every week. Doesn't change a six shopping list. Mhmm. To be honest, most of my ADHD clients do really, really well if they have it an online order. Yeah.

而且就是重复，周而复始，比如一份肉末、一份鸡胸肉、酸奶，把你所有的蛋白质都列下来，你可能还会有一两种香草，你可以继续列出其他所有东西。你可能还会添加几样东西，但基础就是这些，你不会忘记，而且它是自动化的，这非常非常有帮助。然后在做什么的动机方面，我会实际上改变你的准备方式，这可能是因为你在周中做的饭太多了或者期望太高。说实话，我会说，看，我们的目标是做两顿。

And it's just repeat, rinse and repeat of like one thing of mince, one thing of chicken breast, yogurt, got all your proteins down, you've got maybe one or two herbs in there and you can and same, keep going with everything else. And you might have a couple things that you add on, but the basics is this, you're not going to forget about it and it's also automated which is really really useful. Then I would in terms of the motivation of what to do, I would actually just change how you're preparing it And that's probably too many meals you're making in the midweek or having an expectation to. I'd have it. To be honest, I'd be like, look, we're aiming for two.

我可以做任何...给自己选择，否则你会发现需求回避会增加。所以你本质上就觉得没有动力，因为你觉得你必须做，现在这不是选择，你对此没有自主权。这是一个你必须完成的任务。试着给自己多个选项，比如从六个中选择两个，这样你就不会感到受限，但又有基础食材可用。

I can do any of the Give yourself choice because otherwise you can find that demand avoidance increases. And so you just inherently don't feel motivated because you feel like you have to do it and now it's not choice and you don't have autonomy around it. It's a task that you've got to complete. Try to kind of give yourself multiple options and choose two out of say six or something so you're not feeling restricted. But you've got the basics available.

而且我也必须诚实地说，我们希望在这个过程中尽可能减少步骤，因为我们会把它们分解开来。你看，烹饪本身不是一个步骤，在你脑海里是50个步骤，这并不激励人。这比神经典型人士所想的要多得多。所以我在这里会建议你直接选用你最爱的食谱。

And I would also have to be honest, we wanna eliminate as many steps involved as we can in this process because we're gonna break them down into, okay, so cooking in itself isn't one step, it's 50 steps in your brain, which is not motivating. That's significantly more than what a neurotypical would think. So what I would do here is instead kind of just get your favorite recipes.

但它们必须是……我想我其实已经开始做一些这样的事情了。比如，可怜的哈维，他的饮食一直不太多样化，纯粹是因为在购物时，我不仅要考虑自己一周的餐食，还要考虑他的。他每周都吃意大利肉酱面，里面加了磨碎的西葫芦和胡萝卜，有时还有蘑菇。同样的酱料，可能换一下面条，但肉末是一样的。因为它就在我的在线订单里，我很容易就能准备好，够他吃四个晚上。所以可怜的孩子一周有四天都吃这个，纯粹是因为我发现这是唯一能让他有食物准备好的方式——必须重复。

But they have to be Like, I I do I I think I have actually already started to do some of these things as in, like, I have repeat poor Harvey, his diet has not been very diverse purely because when it comes to shopping and thinking not only of my own meals for the week, but thinking for him. He has spaghetti bolognese with grated zucchini and grated carrot, sometimes mushrooms, every single week. The same sauce, like, maybe change up the pasta, but same mince, like and it's because it's in my online order, and I it is really easy for me to put together, and it'll serve him for, like, four nights. And, like, so the poor kid has that, honestly, four nights of the week, purely because it's one of the ways that I've found this is the only way he's actually gonna have food prepped is it's gotta be repetitive.

我的意思是，这有效。他吃饱了。你提供了不错的营养范围。你知道的？我们追求的是更好，而不是完美。

I mean, works. He's fed. You've got a nice range of nutrients. You know? We're looking for a better than, not perfection by any means.

而且说实话，没有人是完美的。不管有没有多动症，吃饭真的很难，食物准备对每个人来说都是件难事。大局是他在吃家常菜，有蔬菜、蛋白质和碳水化合物。这很棒。是个不错的平衡。

And like no one's perfect realistically. Like, regardless of ADHD or not, eating is something that is really difficult and food prep is a difficult thing for everyone. And the big picture here is he's getting a home cooked meal with vegetables and protein and carbs. That's awesome. It's a nice balance.

他可能很喜欢。所以我会甚至考虑一些事情，比如，与其说‘我必须做意大利面’，你可以把它分解得更简单些，为了多样化，选择安全的意面。与其花一两个小时准备酱料来做餐前准备，你可以直接准备不同类型的酱料并冷冻起来。这样你就有多样性了，只需把它和蛋白质意面或普通意面混合，如果需要的话再加点蛋白质。这可能更快，或者准备腌料和沙拉酱，这样你可以快速取用，享受口味的变化。

He probably loves it. So I would even look at things, you know, instead of saying I've got to cook spaghetti bowl. You know it could be that you start breaking that down a little bit simpler for variety safe pasta and instead of meal prepping something that's gonna take an hour to two hours in terms of like the sauce, You could just actually meal prep different types of sauces and put them in the freezer. So you've got variety there and you can just throw it in with like a protein pasta or pasta in itself and add like a protein on the side if that works for you. And that could be a quicker process or making you know preparing marinades and salad dressings so you can quickly grab and go and have the taste variety there.

这样你就能获得一点新鲜感，一点食物兴奋和多巴胺，而不会太重复。但这可能对人们来说更可行。或者，当你做饭时，大量烹饪并冷冻，这样可以减少你做饭的频率。你可以在这里建立一个轮换系统。所以，每两周一次，在你动力十足的时候做一大锅意大利肉酱面。

So you get a bit of newness, a bit of food excitement and dopamine from it and it's not too much of repetition. But that might be more accessible for people. Alternatively, when you do cook, cook in bulk and freeze it so it pulls back how often you have to cook as well. You can have a rotational thing here. So, once every two weeks you make a huge batch of spag bol while you're motivated and doing it.

然后你有一段时间不用做它。接下来，两天后，你可以再做一大锅别的东西并冷冻起来。这样你就有了不同食物的轮换，不会对同一种东西感到厌倦。但你也减轻了每晚必须做饭、必须做四种不同东西的压力，并减少了食物浪费，因为我们是冷冻保存而不是放在冰箱里。

And then you don't have to cook it for a little while. And then the next time, in two days time, you could cook again a big batch of something else and freeze that. And then you've got this rotation here with different types of food so you're not getting bored of the same thing. But you're also taking the pressure of having to cook every night, having to cook four different types of things as well and limiting food waste because we are having like put in the freezer as opposed to sitting in the fridge.

是的。我

Yeah. I

也把你的冰箱设置成对ADHD友好的模式。你是怎么

also set up your fridge for ADHD friendly too. How do

做到的？好吧。

you do that? Okay.

你平时不会看哪里？想想你打开冰箱的时候。如果你有ADHD，那保鲜抽屉里肯定有东西在腐烂。我敢肯定。一眼就能看出来。

Where don't you look? Think about when you open it. If you've got ADHD, you've got something rotting in that crisper. I know it. Straight off the bat.

里面大概有个发霉的老黄瓜之类的东西。

There's like an old moldy cucumber or something in there.

我冰箱里现在真的有个发霉的黄瓜。今天早上看到了，但懒得处理。所以我就把门关上了。一样的情况。

There's literally a moldy cucumber in my fridge right now. I saw it this morning and I couldn't be bothered dealing with it. So I shut the door. Same.

为什么总是黄瓜呢？总之，我不会在CRISPR里放任何你想吃的东西，尤其是那些保质期不长的。你把所有新鲜产品都放在显眼处。眼不见心不烦这就是物体恒存性。这对管理暴食症非常有效，比如对待零食。

Why is it always the cucumbers? Anyway, I would not have anything in the CRISPR that you wanna eat, and that is going to be something that doesn't have a long shelf life. You're putting all of those fresh products in your face. Out of sight out of mind is object permanence. It works really effectively for managing binge eating say with treat foods.

你可以在这里反向操作并利用这一点。但对于你想多做的事情，可能需要让它可视化且显而易见，让你无法忽视。所以你要把所有备餐食材放在视线范围内，把所有新鲜水果蔬菜放在视线范围内。我希望你那些方便快捷的即食食品都放在冰箱门侧。

You can do the reverse here and use that to your advantage. But when it comes to things you wanna do more of, you may need to make it visual and like so obvious that you can't miss it. So you wanna be putting all of the meal prep in that line of sight. You wanna be putting all your fresh fruits and vegetables in the line of sight. I want all of your say, quick and easy grab and go things on the side of the door.

比如酸奶之类的小零食，那些你一周需要的健康零食选项，都是随手可取的即食品。然后顶部和底部都是你通常放在门上的酱料。顶部可能还有肉类、奶酪、蘸酱之类的东西。你需要把它们放在相反的区域。

So that'd be like, you know, yogurts and things and little snack things that you need through the week that are healthier snack options there that are grab and goes. And then up the top and down the bottom are all the sauces that you typically have on the door. There might be also the meats as well at the top, the cheeses, the dips, that side of things. You want them in the opposite areas.

这太有趣了，因为物体恒存性这个概念，对我来说太真实了，甚至与食物无关。如果我看不到它，它就不存在。但即使在冰箱里也是这样，很有趣。我不是个有条理的人。这点已经探讨过了。

It's so funny because the the object permanence thing, it's it's it's so true for me just in general, even not related to food. If I can't see it, it doesn't exist. But it's even in the fridge, it's funny. I am not an organized person. Explored that already.

但确实不是个有条理的人。不过我在冰箱里找到了一套还算有效的系统，和你说的有点类似，但我必须把所有奶酪放在一起，所有酸奶放在一起等等。因为我发现和Josh共用冰箱时，有时他会拿完东西就随便放回去，然后突然牛奶或酸奶就跑到肉旁边了，我打开冰箱就会说：不行，不行，不行。

But not an organized person. However, in my fridge, I have found this system that's kind of working, which is kinda similar to what you're saying, but I, like, have to have all of my cheeses together. I have to have all of my yogurts together or whatever because I found that in sharing it with the fridge with Josh, sometimes he'll grab something and then just, like, put it back, and it'll suddenly now the milk is or the yogurt is next to a piece of meat or and I and I then open it, and I'm like, no. No. No.

那个不能放在那里。因为当我知道我想要奶酪或酸奶时，我会往冰箱左侧看。我不会想到去看右侧。所以那个被放错地方的东西很可能会变质，因为它会被遗忘。

That can't be there. Because when I know I want cheese or yogurt, that's where I'm looking. I'm looking to the left side of the fridge. I won't think to look to the right side of the fridge. So then that one's probably gonna go off because it'll be forgotten about.

所以很有趣，当你说到这些时，我发现有些东西我其实已经学会了，甚至不知道背后还有这些原理。

So it's quite funny because when you say some of these things, I'm like, I feel like some of this I've I've learned without even knowing that there's a reason behind it.

这就是ADHD税啊，宝贝。就像，这代价很高不是吗？太荒谬了。同理，如果你不把水果篮放在柜台视线高度或者俯视能看到的地方，如果没放在一个漂亮显眼的位置，你根本不会记得那些香蕉的存在。绝对想不起来。

That's the ADHD tax, babe. Like like, it's just expensive, isn't it? It's ridiculous and same with like you know if you don't have your fruit bowl literally on the counter at eye vision or like you can look down into it. If it's in a nice pretty spot you're not going to remember the bananas. No way.

所以它必须非常、非常明显。但你可以用其他方式利用这一点。比如，为什么不呢？嗯。你懂的吧？

So it needs to be really, really obvious. But use it to your advantage in other ways. Like, why not? Mhmm. You know?

如果你意识到自己总是下意识地选择吐司和花生酱作为零食，而你的面包就长期放在视线范围内的台面上烤面包机旁边，花生酱和抹酱之类的东西也都在视线范围内紧挨着放着，相比选择其他食物，这看起来就是个超级方便的零食或正餐选项。是的，这很明显。所以你会因为可及性和记忆效应而对它产生更强的渴望或冲动。那么，一个简单的改善方法就是利用物体恒存性来帮你。把你的面包放进冷冻室。

If you want to if you're aware that you really struggle with automatically going for toast and peanut butter as a snack and your bread is chronically sitting next to the toaster out in vision on the bench, your peanut butter and your spreads, for example, are right next to that somewhere as well in vision, that's gonna look like a really easy snack or meal option compared to going for something else. Yeah, it's obvious. So you're gonna have an increased craving for it or drive for it just because of accessibility and memory. So, a simple way to improve that is via using object permanence to your advantage. Put your bread into the freezer.

说实话，我把它放进微波炉里，因为这样既能保鲜，我又看不见它，然后就忘了。天啊。我从来没想过这点。是的。这方法真的很棒。

I put in I put it in the microwave to be honest because it keeps it fresh and I can't see it and I forget. Oh my god. I've never even thought of that. Yeah. It's really good.

这实际上非常、非常有效。而且它放得足够近，我也不至于因为懒而不去用放在烤面包机旁边的面包。但问题是。

It actually works really, really well. But and it is close enough that I'm not gonna get lazy and not to use the bread next to the toaster. But thing.

对吧？就像，我知道你，我了解你，你知道，这就是为什么我们喜欢在Kik与你共事。比如，我不希望任何人听到那句话就觉得，哦，我得把我的碳水化合物藏起来，因为面包并非恶魔。但正如你所说，这更像是，如果你想在零食选择上有更多样性，那就像是，还能有什么其他选择呢？而且我也一样。

Right? It's like and I know I know you and I know, you know, this is why we love working with you at Kik. Like, I don't want anyone to kind of hear hear that statement and think, oh, I've gotta hide my carbs because it's not that bread is devil. But as you were saying, it's like, if you're looking to have more variety in your snack options, it's like, what else can there be? And and I'm the same.

比如，如果面包放在——我们有一个不透明的面包箱里。如果放在里面，它绝对会发霉，而我就会忘记我们还有一整条面包。所以对我来说不能藏得那么严实。它需要在一定程度上容易拿到，但我确实理解你说的，也许不要把所有这些东西都紧挨着放在一起，弄得像吃馅饼一样容易，因为是的。那样的话你就会，你就会。

Like, if the bread is in we have we have this bread bin that's not see through. If it's in there, it'll absolutely go moldy, and I'll forget we had a whole loaf of bread. So it can't be that hidden for me. It needs to be, like, somewhat accessible, but I do understand what you're saying by maybe don't have, like, all of those things right next to each other where it's, like, easy as pie because yeah. That then you you do.

你只是重复，去拿同样的东西，因为它就在那儿，而且准备好了。绝对是的。

You just repeat, go to the same thing because it's there and it's ready. Absolutely.

是的。而且那也会有所帮助。当你设置那个小小的障碍时，就像是一件积极的事情。因为如果你发现自己长期选择那些容易获取但不太健康的食物，然后浪费了你已经准备好、花了那么多时间的均衡餐食，你知道，那个小小的调整非常简单，只需要一两分钟就能完成，但它也能带来巨大的改变。

Yeah. And then that will also help out. When you make that little bit of a barrier, like it's a positive thing. Because if you're finding that you're chronically going for the same things that are accessible and then not as healthy, and then you're wasting your balanced meals that you've got already prepared and you spent so much time on, You know, that little adjustment is so easy and it takes one or two minutes to do it, but it makes such a difference as well.

我想总体谈谈营养素的问题。这可能对神经典型人群也有帮助。但是对于ADHD患者来说，是否有特定的营养素在一天中的特定时间或特定时刻，当他们需要集中注意力或做某事时，可以帮助他们更有精力或更专注？比如，我好像在哪里读到过，如果你有ADHD，早上应该注重摄入蛋白质之类的。这可能完全是错误的。

And I wanna talk about nutrients in general. And this might be helpful for, you know, neurotypical people as well. But is there things like for people with ADHD, is there certain nutrients at certain times of the day or certain times that they might need to focus or be doing something that can help them, I suppose, be more energized or focused? Like, I feel like I read somewhere that in the mornings, if you have ADHD, like, focus on getting your protein in or something like that. And this could be completely false.

但如果你知道任何类似的具体建议，确实很有帮助，知道如何在饮食中包含这些东西以及如何做到，我很想听你谈谈。

But I would love for you to talk if there is any particular tips like that that you know of that are actually really helpful to know to include those things in your diet and how they can do that.

哦，是的。你说得对，蛋白质。说实话，蛋白质会产生巨大的影响。全天定期摄入蛋白质是改善ADHD症状的基础，不仅从大脑角度，还包括日常功能、 cravings，特别是如果你确实有暴食问题。但蛋白质之所以超级重要，是因为它某种程度上会创造多巴胺，这是一种神经递质。

Oh, yeah. And you correct protein. Protein is gonna make such a difference, to be honest. Eating protein regularly through the day is foundational to improve symptoms of ADHD, not just from a brain perspective, but also like just functioning, daily functioning, cravings, particularly if you do struggle with binge eating. But why protein is super, super important is it's it kind of creates dopamine which is a neurotransmitter.

所以它里面有一种叫做酪氨酸的氨基酸，可以产生我们缺乏的多巴胺。所以酪氨酸含量特别高的食物，比如禽类，你喜欢鸡肉、火鸡，大豆蛋白产品，乳制品如酸奶、 cottage cheese和牛奶。我们还有一些其他健康的植物性食物，比如随机想到的牛油果含量也相当高，或者香蕉。所以蛋白质本身是允许更高水平多巴胺生产的前体，这很棒。而且它还能帮助改善情绪、注意力和冲动性。所以所有这些症状都与ADHD患者挣扎的执行功能障碍有关。

So it's got an amino acid in it called tyrosine that creates dopamine that we're deficient in. So things that are really high in tyrosine particularly like poultry, so you like chicken, turkey, soy protein products, dairy products like your yogurts and cottage cheese and milk And we've got some other healthy plant foods as well, like randomly like avocados quite high as well or bananas. So protein in itself is a precursor to allow higher levels of dopamine production, which is awesome. And also what it does is it helps out, so that in itself will help out with mood and attention and impulsivity. So all symptoms do with executive dysfunction that ADHD people struggle with.

此外，这里还有一个血糖控制的因素。所以，那将有助于睡眠、情绪和疲劳。它还将帮助识别饱腹激素，人们在暴食方面可能也会在这方面挣扎。所以，我们推荐高蛋白饮食有一整套原因，但我们也推荐某种程度的地中海饮食。关于地中海饮食和ADHD神经多样性的研究，确实需要更多。

Then also, there's a blood sugar control element here. So, that's going to help out with sleep and mood and fatigue too. It's also going to help out with recognition of satiety hormones, which people can struggle with too in terms of overeating. So, there's a whole kind of reason as to why we recommend a high protein diet, but we also recommend somewhat a Mediterranean diet as well. And the research on the Mediterranean diet and ADHD neurodivergence, there does need to be more.

肠道大脑轴与症状及日常生活、生活质量的影响之间存在联系。还只是将其他遗传诊断如POTS和IBD等与ADHD联系起来。但本身，高蛋白的地中海饮食非常有效，因为地中海饮食在其他关键营养素方面含量很高，这些营养素可以帮助缓解症状。

There is a link here between the gut brain access and how that affects symptoms and daily living, quality of life. Also just linked other genetic diagnoses like POTS and IBD and that side of things to ADHD. But in itself, the Mediterranean diet with high protein is really effective because the Mediterranean diet is really high in other key nutrients that can help out with symptoms.

好的。那么是不是说总体上在一天中，多摄入蛋白质是很好的？还是说，比如我早上醒来时——我又要重复我的食物选择了，因为我习惯成自然，这样准备食物时就不用多想。但如果我告诉你，我一些最爱的早餐是格兰诺拉麦片配酸奶、浆果和一勺花生酱。另一种早餐是花生酱吐司加奇亚籽和蜂蜜，还有一种早餐是蛋白质奶昔，里面加了些燕麦、奇亚籽和其他东西。

Okay. And is it like so just overall in the day, more protein is great. Or is it is it like if I'm waking up in the morning and, again, I'm very repetitive with my food choices because I tend to just get in a habit, and it it I get to think less while I'm creating it. But if I was to tell you that, like, some of my favorite breakfasts are a granola with yogurt and berries and a dollop of peanut butter. And then another breakfast would be peanut butter on toast with chia seeds and honey, and then another brekkie would be a protein smoothie with some, like, oats and chia seeds and other stuff in it too.

其中哪一种可能在能量方面对我更有帮助呢？

Is there one or the other that is, like, probably gonna do more for me energy wise?

第一种和第三种。从蛋白质角度来说。是的。蛋白质绝对是其中最重要的一环，也是最需要关注的方面。

The first and the third Okay. From protein. Okay. Yep. Protein's definitely one that would be the most significant aspect there and the most important thing to be focusing on.

所以，你吃的酸奶或奶昔中的蛋白粉，效果很好。也不一定非要自己制作。这里的关键点是，很多患有ADHD的人醒来时其实并不饿。是的。早上是否饥饿以及是否吃早餐，这里面有遗传因素。

So, the yogurt that you've got or the protein powder in your smoothie, really effective. It doesn't have to be something you create either. So, the big thing here is that a lot of people wake up with ADHD and they're not actually hungry. Yeah. And there is a genetic component here for hunger in the morning and being a breakfast eater or not.

所以你可以让它非常简单，比如我们也考虑一下便利性和整体情况。说实话，如果有人喝蛋白质冰咖啡，我完全不会介意，这是我经常推荐的，因为如果这是他们擅长的，他们很擅长醒来后喝咖啡和服药，那我们为什么不把蛋白质加入那杯咖啡呢？因为这是你已经做得很好的事。这不是要重新发明轮子，至少我们摄入了一些东西。我们在服药前也摄入了更多液体，这也很重要。也可以是一个蛋白棒加一份水果，或者是一顿更正式的餐食。

And so you can make it really simple like let's look at convenience as well and the big picture. I wouldn't mind if someone had honestly a protein iced coffee something I recommend all the time because if that's what they're really good at and they're really good at waking up having a coffee and taking medication, why don't we combine protein into that coffee because that's what you're already good at. It's not about recreating the wheel and at least we get something in there. We're getting more fluids in there which is also really important before you have that medication. It could also be a protein bar and a piece of fruit or it could be more of a structured meal you know.

就像你说的，如果有时间，可以是蛋白质奶昔之类的，或者格兰诺拉麦片配酸奶，或者炒蛋吐司加菠菜等等。所以，只要你吃了东西，总是建议你在服药前吃，原因是，如果你在服药，它是一种兴奋剂，可能会抑制食欲，是的，服药后可能更难进食，而且蛋白质本身也能提高兴奋剂类药物的效果。所以它会工作得更好。

So like you were saying protein smoothie or something like that if you had time or granola and yogurt or eggs scrambled on toast with spinach or something like that too. So, as long as you're having something, would always recommend that you have it before that medication too and the reason is because the medication if you are on it is a stimulant and it can reduce appetite so yep it can be harder to eat once you've taken it and protein in itself also improves the, like, kind of effectiveness of stimulant medications as well. So it'll work better.

很高兴你提到药物，因为这是我接下来想问的。我想你已经分享了一个建议，比如在服药前吃早餐。但我听说过它确实可能会抑制食欲，或者你可能会忘记再吃东西之类的。所以，如果你是一个患有ADHD并在服药或考虑服药的人——我想我以后会考虑的——我确实想确保我的身体仍然获得所需的营养。

I'm glad you brought up medication because that's where I wanted to go next. And I suppose you've already shared one tip as to, you know, having your breakfast say before taking it. But I have heard that it can, yes, suppress your appetite or, like, you can kind of forget to re eat or whatever. So if you are someone with ADHD who is taking medication or is considering taking medication, which I think I I will I'll con consider it down the line. I do wanna ensure that I'm still getting the nutrients in that I need in my body.

有趣的是，作为一个曾经历过生活中无法停止思考食物的阶段的人——比如整天脑子里100%都在想食物，虽然我现在不再那样了，但我仍然非常享受食物，并且非常期待我的午餐、早餐、晚餐或零食。对我来说，我甚至无法想象忘记吃饭或者不想吃，但显然这种情况确实会发生。那么，除了在服药前吃早餐之外，对于那些正在服药并想确保自己摄入足够营养的人，你有什么建议呢？

And it's funny because as someone who has gone through periods of my life where I have not been able to stop thinking about food, like it was constantly in my brain a 100% of the day, I'm not like that anymore, but I still do really enjoy food and really look forward to my lunch breakfast or my dinner or my snacks. To me, I can't even fathom forgetting to eat or, like, not but apparently, it happens. So what are your kind of tips outside of eating breakfast before having a medication for those that are taking medication that wanna make sure that they're still getting their nutrients in?

结构化，百分之百。我们发现，患有ADHD的人通常觉得那些针对饮食失调、减肥或其他多种问题的刻板治疗方法并不那么有效。与神经典型人群相比，这些方法往往不起作用。所以，如果你确实经历了我们之前讨论过的所谓‘内感受’问题——

Structure. 100%. So what we find is that people with ADHD don't find that stereotypical treatments for, say, an eating disorder, for weight loss, for multiple different things, they don't find those stereotypical treatments as helpful. They often don't work compared to neurotypical people. So, something that would be very difficult for you to do if you do experience something called interoception that we're talking

关于

about

——难以识别饥饿、饱腹、口渴、疼痛、体温调节、疲劳等信号，对吧？如果你在内感受方面有困难，那么开始凭直觉进食并以饥饿作为进食指示器对你来说会非常非常困难，这并不合适。所以，如果你正为此挣扎，并且已经开始服用兴奋剂类药物，请注意你可能需要建立这种结构化的安排，以确保定期进食，如果对你来说更容易，可以采取全天零食式的方法。或者，你可能需要在工作日程中预留出固定的时间。

before, difficulty recognizing hunger, fullness, thirst, pain, temperature regulation, fatigue, right? If you struggle with interception, it's gonna be very, very, very difficult for you to start intuitively eating and use hunger as an indicator of when to eat. It's not appropriate. So if you are struggling with that and you've started stimulant medication, just be aware that you might need to have that structure in place to ensure that you're regularly having something and it can be a snack kind of approach throughout the day if that's easier for you. Or you know, you might need to be adding in, you know, blocked out time in your schedule at work.

你可能需要设置应用提醒，可能需要便签提示。我这里的建议实际上是结合多种方法，并可能借助同伴支持（body doubling）或来自健康专业人士（如营养师）、亲人或同事的监督，比如和他们一起共进午餐等。因为这会提高你进食的动力，并帮助你从过度专注中抽身，如果你发现兴奋剂药物确实让你完全忘记时间、彻底忘记吃饭本身的话。而这更可能引发那种非常非常常见的限制-暴食循环。

You might need to have, you know, app reminders. You might need to have post it notes. My recommendation here is actually using multiple things and then also potentially body doubling or having some accountability from health professional like a dietitian or something or a loved one or a colleague and having like lunch breaks with them, that side of things. Because it's gonna improve your motivation to eat and bring you out of hyper focus if you are finding stimulant medication does cause you to just completely forget about, lose track of time completely and just forget to eat in itself. And that's more likely to cause that restriction binge cycle that's really, really common as well.

所以，如果你刚开始服药，可能会有这种效果。我建议追踪你可能与常态相比体验到的差异，看看是否有任何类似情况需要开始注意并记录，但反之亦然。相反的情况也可能发生：你之前可能真的很难识别饥饿、口渴信号和饱腹感信号，开始服用兴奋剂药物后，却能显著识别它们，从而改善一切。

So if you are starting it, it could have that effect. I recommend tracking the difference that you might experience as well compared to norm to see if there's anything like that that you need to kind of start doing and take note of but alternatively too the opposite can happen. You might actually really struggle prior with recognising hunger, thirst cues, satiety cues, start stimulating medication and drastically recognise them and it improves everything as well.

对，就像你比以前更加与自己的身体同步了。

Right, like you're way more in tune than you've ever been.

是的，这取决于个人，也取决于药物对他们的影响，因为药物有多种不同类型，不是每个人都适合每一种类型。所以你可能也需要稍微试验一下。要依赖结构。依赖视觉提醒。让食物变得触手可及。

Yeah, So it depends on the person and it also depends on how that medication is affecting them because there's multiple different types and not everyone suits every type as well. So you might need to just trial it out a little bit too. So rely on structure. Rely on having visual reminders. Make food really accessible.

再说一遍，你会把它忘在包里或储物柜里。把它放在桌子上。也要依赖那些能激励你的东西。能激励你吃东西的是那些味道会更好一点的东西。如果你整天都难以喝水，你会严重脱水。

Again, you're gonna forget about it in your bag or in your locker. Put it on the desk. Rely on things that are motivators too. Things that will motivate you to eat is things that are gonna taste a little bit better. If you struggle to drink, drink throughout the day, you're really dehydrated.

在你的水瓶里加一点无糖浓缩果汁。我就这么做的，我这儿就有一瓶。效果很好。你知道吗？也加入一些激励因素，但要让它变得非常简单。

Put a little bit of sugar free cordial in your your water bottle. I do I got it right here. And it's great. You know? Add some motivation in as well, but make it really easy.

哦，天哪。好的。非常感谢。我只是觉得，我的意思是，除非你还有什么想留给我们的，我觉得这里面有太多东西人们可以汲取，我肯定会带走的。这真是太迷人了。

Oh, gosh. Okay. Thank you so much. I just feel like I I mean, unless there's anything else that you wanna leave us with, I feel like there is so much in that that people can take from and that I'm certainly going to take take away with me. And it's it's just so fascinating.

确实如此。

It really is.

我非常喜欢这次聊天。而且我知道你也会帮助到很多其他人。所以谢谢你。我很感激能成为其中的一部分，参与你的旅程。能谈论这些并和你交流真是太棒了。

I've loved this chat. And I know that you're gonna help so many people out there as well. So thank you. I'm very grateful to be a part of it and your journey. It's been fantastic to talk about it and talk to you about it as well.

所以如果你需要任何东西，尽管告诉我。

So if you ever need anything, you just let me know back.

谢谢，Liv。第七集的内容就到这里了，如果你有兴趣与她合作，Liv的所有详细信息都会在节目注释中。在结束之前，我想给大家分享一个ADHD特别资源，这是我在这个旅程中发现很有帮助的一个工具，我觉得你们可能也会喜欢。这个特别的分享其实来自Liv。麦克风一关掉，她就告诉我下载一个叫Finch的应用。

Thanks, Liv. That's all for episode seven, and all of Liv's details will be in the show notes if you're interested in working with her. Before I go, I wanted to leave you with an ADHD special share, a resource that I found helpful in this journey that I think you might too. And this special share actually came from Liv. As soon as the mics were off, she told me to download this app called Finch.

她解释说这就像一个用于日常习惯的电子宠物。你通过签到获得连续记录，每完成一项任务，你的小鸟就会更开心。我才用了一周，但它真的非常贴心，我迫不及待想看看效果如何。我给自己设置了一些每日提醒，还有一些不同的每周提醒，比如那些签到任务——如果你听过我和Josh的关系那一期节目，我现在已经设置为工作日提醒自己在下午完成，然后可以勾选完成，我会告诉你们进展如何。下一集是最后一期，我会反思整个系列，分享我学到的东西、生活中实施的改变，以及你们的一些反馈。

She explained it's like a Tamagotchi but for daily habits. You get streaks for checking in and as you tick things off, your little birdie thing is happier. I'm only a week into using it, but it's really, really sweet and I cannot wait to see how it goes. I've set myself some daily reminders and also some different weekly ones like the check ins that if you listen to the relationship episode with myself and Josh, I've now set to my working days to remind myself in the afternoon to do it, and I can tick them off, and I'll let you know how it goes. The next episode is the last one where I reflect on this entire series, what I've learned, the things I've implemented into my life, and some of the feedback from you guys too.

如果你对本期节目有任何反馈，我很乐意听取。请通过Kick Pod的Instagram给我们发一条语音私信，很快我就会带着最后一期节目回到你们的耳边。

If you have any feedback on this episode, I'd love to hear from you. Please send us a DM with a voice note via the Kick Pod Instagram, and I'll be back in your ears with the last episode very soon.